How to do it
Drive your feet firmly into the floor to stabilize your torso throughout the press.
- 1
Lie on a flat bench with a dumbbell in each hand, palms facing forward, and arms extended above your chest.
- 2
Lower the dumbbells to the sides of your chest by bending your elbows.
- 3
Press the dumbbells back up to the starting position, squeezing your chest muscles at the top.
- 4
Repeat for the desired number of repetitions.
Expert tip
Focus on a controlled tempo and full range of motion to fully engage the chest muscles.
Common mistakes
- ✕Flaring the elbows out to 90 degrees
- ✕Bouncing the dumbbells off the chest
- ✕Bending the wrists backward under load